Belly fat is a concern for many housewives as it affects weight, body shape and also poses potential health risks, including cardiovascular disease and diabetes.
Choosing the right exercises will help housewives reduce belly fat effectively. Among them, walking is an easy-to-practice sport that is convenient in terms of time and also reduces excess fat quickly.
Walk backwards
Walking backwards requires high concentration, helping to activate different muscle groups. This exercise will increase the activity of the abdominal and lower back muscles, supporting more effective burning of belly fat. Walking backwards also improves the flexibility and strength of the leg muscles.
According to research from the American Academy of Sports Medicine (ACSM), walking backwards burns 6.0 more METs than walking briskly forward. This is considered the ratio of your metabolic rate while working to your metabolic rate while resting. METs represent the rate at which calories are burned while engaging in a given physical activity.
However, housewives should also note that when starting to exercise, they should do it slowly, then gradually increase the speed when they get used to the exercise. Keep your back straight and look forward to maintain balance when walking backwards.
Fast walking
Increasing your walking speed is also effective in burning more calories. Brisk walking stimulates the cardiovascular system, increases blood circulation and promotes metabolism, thereby maximizing support in reducing belly fat.
Walking adds weight
Rucking (weighted walking) is an exercise of walking with a weighted backpack on your shoulders. This exercise also strengthens muscles, especially the abs, shoulders and back, and burns more calories than regular walking.
Walking with added weights can help burn more calories and work muscle groups, thereby boosting your overall metabolism.
Walking with a cane
Walking with a stick, also known as Nordic walking, uses a stick to support your movements. This exercise not only works your leg muscles but also activates your arm, shoulder and back muscles, helping to burn calories relatively.
Nordic walking can reduce body fat, LDL (bad) cholesterol and triglycerides, slim waistline and increase HDL (good) cholesterol.
Housewives should note that when performing the above exercise, they should choose a stick with a length appropriate to their height. Hold the stick at a 45-degree angle to the ground, swinging their arms rhythmically with each step. At the same time, avoid pressing the stick too hard on the ground to reduce pressure on the joints.
